Understanding SAD: Why the Change of Seasons Can Feel So Heavy

The last quarter of the year is approaching, meaning shorter days, longer nights, and, therefore, winter blues. Around this time every year, the feelings of hopelessness, anxiety, and guilt could roll around on a consistent basis.  For many, this is the case.

If the shifting of seasons seems to affect you this way, it may be worth talking to a professional about what you’re feeling.  Mayo Clinic describes, “Seasonal affective disorder (SAD) as a type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. ” (Mayo Clinic).

No one should feel that depression, anxiety, loneliness or grief consistently rules over them.. This can be  combated by identifying symptoms and implementing ways to enter the upcoming new season with the will to keep going. 

Our counseling room replicates a real therapist's office so you can trust and feel as comfortable as possible during vulnerable moments.

Combating Mental Health Struggles

Although there is no known way to prevent SAD, taking early steps to identify and manage symptoms may be able to prevent them from worsening throughout the season. Lack of vitamin D is a considerable factor in SAD, which causes decreased levels of serotonin. This is unavoidable, but taking the steps to make the last few months of the year more feasible and content can’t be. Consider these tips:

1. Consult with a Psychiatrist or Therapist - See our psychiatrist, Dr. Gomez, or Mental Health Clinician, Ann Rasmussen, to learn coping strategies throughout the season.

2. Get outside - Breathe some fresh air and bring light exercise movement to your day. 

3. Get social - Reach out to loved ones to stimulate your mind and mood.

4. Light therapy - Consider purchasing a specialized light box that is designed to mimic natural sunlight to regulate your serotonin and melatonin levels.

5. Set goals and reward yourself - Setting small goals throughout the day can make it go by a little easier, and hey, maybe rewarding yourself with a treat or fun purchase can be the right motivation because just getting out of bed everyday is an accomplishment alone.

People dealing with seasonal affective disorder can feel like waiting for a long, brutal winter storm to pass, but by incorporating small, intentional changes, such as adjusting your diet, prioritizing movement, or trying light therapy, the long, dark nights can be a little brighter—it’s possible.

Stronger Together

At the Free Clinic of Powhatan, it's the strength of our community that keeps us all afloat. Whether it's a kind word, a helping hand, or a shared commitment to care, your support uplifts not just individuals—but everyone around them. With your continued support, we’ll keep building a healthier, more connected Powhatan one patient at a time.